Low FODMAP Chocolate Chia Breakfast Bowl

Ingredients

MAKE GLUTEN FREE

Servings:

Chocolate Chia Breakfast Bowl

125   low FODMAP milk
0.5   pure maple syrup (or 1/4 tsp stevia)*
0.5   vanilla extract
0.75   cocoa powder (unsweetened)
2   chia seeds
1   serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • 250ml mason jar or small bowl

Low FODMAP Chocolate Chia Breakfast Bowl

Last updated Apr 8th, 2019

PREP IN 3 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Breakfast, Snacks, Vegetarian Options

Need some breakfast inspiration? This yummy low FODMAP breakfast is chocolaty, not too sweet, and goes perfectly with a serving of your favourite low FODMAP fruit! This low FODMAP recipe is great if you need to increase your intake of fibre, as each tablespoon of chia contains 5 grams of fibre. The high levels of soluble fibre in chia seeds means they turn into jelly when liquid is added, making them ideal for a gooey breakfast bowl.

FODMAP Note: Large servings of chia seeds (4 tablespoons) are high FODMAP so make sure you only have one chocolate chia breakfast bowl per meal. Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Chocolate Chia Breakfast Bowl

125   low FODMAP milk
0.5   pure maple syrup (or 1/4 tsp stevia)*
0.5   vanilla extract
0.75   cocoa powder (unsweetened)
2   chia seeds
1   serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • 250ml mason jar or small bowl

Nutrition per serve

    | |
Calories 296
Fat 10.9g
Saturates 1.5g
Protein 7g
Carbs 47.7g
Sugars 18.9g
Fibre 14.3g
Salt 0.1g
Iron 3.5mg
Calcium 340mg
Calories 256
Fat 10.9g
Saturates 1.6g
Protein 7.2g
Carbs 37.9g
Sugars 13.3g
Fibre 14.2g
Salt 0.1g
Iron 3.6mg
Calcium 422.5mg
Calories 296
Fat 10.9g
Saturates 1.5g
Protein 7g
Carbs 47.7g
Sugars 18.9g
Fibre 14.3g
Salt 0.1g
Iron 3.5mg
Calcium 340mg
    | | |
  1. For each serve, add the low FODMAP milk, maple syrup, vanilla essence, and cocoa powder into a mason jar or small bowl. Whisk or stir well with a fork until the cocoa powder is well combined and no longer lumpy.
  2. Stir through the chia seeds.
  3. Cover and refrigerate for at least 6 hours or overnight.
  4. Just before serving, stir well to break up any lumps. Then add a serve of your favourite low FODMAP fruit. You can adjust the sweetness as desired.
  5. Store for up to 5 days in the fridge.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

For each serve choose ONE option: 1 small firm banana, 10 strawberries, 20 blueberries, 10 raspberries, 1 medium orange, 2 kiwifruit, handful of grapes, or 80g pineapple. 

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More